CrossFit Algoa (Port Elizabeth) WOD – Fri, 22 May 2020

CrossFit Algoa (Port Elizabeth) WOD – Fri, 22 May 2020

Featured Image – One of our CrossFit Algoa and AFL Kids, young Sam on the rower… all the way in Dubai! Keep working hard and smart Sam!!!!! 

If you would like more information on CrossFit Algoa in NEWTON PARK and/or SUMMERSTRAND, for adults and/or kids, please contact us on / 0845086893 (Kids) / 0784517637 (adults).

#Lockdown #Covid_19 #Corona #CrossFitAlgoa #CrossFitAlgoaSummerstrand #CrossFitAlgoaKids #MakingPeopleBetter #luke1v37 #nano9forall #reeboksouthafrica @reeboksouthafrica @nutritechfit #nutritech @goodylife_southafrica #goodylifepeanutbutter @mark_anderson1972 #MarkAndersonPhysiotherapy #sasoldisa #EastCapeHandTools @shaunbennprojects #shaunbennprojects @urban.espress #UrbanEspressCoffeeCo @itensityonline #itensityonline @bronscor #bronscor @futuretech #AlwaysFitLeague @alwaysfitleague #EastCapeChamps @eastcapechamps #CrossFitSA #CrossFit #CrossFitCulture #healthyliving #sharethebay #portelizabeth




Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s App!


Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)







Foam Roll/Trigger/Warm-up/Mobilise/Activate


1) Back Squat RM – E90sOn90s for 9 min (6 Rnds, 70% 1RM)


Score = Total Loading (Sum of your body weight plus implement load x reps)

Same as on 5 May and 28 April – progress by either increasing Reps (if load maintained) or increasing Load (if reps maintained)!

NB – any loading can be used. Goal 5-15 reps per 90 sec, depending on load used!

NB – you are allowed to take the load from a high object directly to the shoulders (rack/tables/boxes/counter)




2) Complete 100 Single Arm Clusters (22.5kg/15kg) FT, but EMOM starting at 0 min complete 5 Strict HSPU


TC = 15 min


Score = Time/TC plus `1 sec/rep missed


LITE Options:

Rnd to closest values for DB vs KB

Int1 – 20/15kg; 3 S-HSPU

Int2 – 20/15kg; 5 S-HSPU (2/3 Abm)

Int3 – 16/12kg; 5 S-HSPU (1/2 Abm)

Beg1 – 15/10kg; 5 PPU (61/51cm)

Beg2 – 12/8kg; 5 PPU (51cm/flr)

Beg3 – 8/5kg; 5 PPU (flr/kns)


Equipment Options:

Any load (DB/BB/Back Pack/Water Container)



Chat to our coaches about completing extras from Tier 1 of our competitors program!



Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training –


Cool-down/Trigger Ball/Foam Roll/Stretch

Leave a reply

Your email address will not be published.